Look

The Saw is a basic Pilates exercise that combines rotation and flexion to improve flexibility in the spine and hips, as well as strengthen the core. The exercise also targets the hamstrings and shoulders, and is excellent for increasing mobility and body control through a deep rotational stretch.

Correct execution

How to perform The Saw correctly:

1. Sit on the mat with your legs stretched out in a wide V shape, and your arms out to the sides at shoulder height.
2. Inhale and twist your upper body to one side so that your arms remain parallel to the floor.
3. Exhale and bend forward to reach the front hand toward the opposite foot as you rotate your body.
4. The back hand "saws" behind you. Keep your back long, and stretch through your arms.
5. Inhale and roll up to starting position, then switch sides.

Common errors

Here are some common mistakes to avoid:

• Rushed Rotation: Perform the movement slowly and with control to get the full benefit of the stretch.
• Crouched shoulders: Keep your shoulders down and relaxed throughout the exercise to avoid tension.
• Slight upper body flexion: Try to get a deeper forward bend to maximize the stretch in your hamstrings and spine.

Video Demonstrations

Watch these videos for the correct execution of The Saw :

Modifications and variants

Adapt the exercise to your level:

• Beginner: If it is difficult to keep your legs straight, you can bend your knees slightly to reduce the strain on your hamstrings.
• Advanced: Increase the challenge by trying to reach deeper towards the foot and deepen the rotation in the upper body.

Number of repetitions and sets

Perform The Saw for 2-3 sets of 5-8 repetitions on each side. Focus on deep breathing and control throughout the movement.

Breathing technique

Inhale as you twist your torso and exhale as you reach forward to lengthen your back and activate your core.